Today, I welcome Dr. Heather Leidy to The Dr. Gabrielle Lyon Show for an in-depth conversation about the evolving landscape of nutrition science. Together, they tackle pressing topics like the future of the U.S. Dietary Guidelines, the impact of protein timing, and the importance of protein quality in supporting health and mitigating frailty. Dr. Leidy highlights recent research that explores behavioral strategies for sustainable weight management, the role of animal-sourced foods in nutrient adequacy, and the effects of GLP-1 medications on diet and health outcomes.

Key Discussion Points:

• The critical role of breakfast in satiety and long-term health
• Why the food matrix matters when evaluating protein sources
• The untapped potential of family-based breakfast interventions
• Implications of GLP-1 medications on protein needs and behavioral strategies
• Addressing the nutrient gaps in plant-based diets and rethinking food waste

Who is Dr. Heather Leidy?

Heather J. Leidy, PhD is currently an Associate Professor at the University of Texas at Austin. She has a joint appointment in the Department of Nutritional Sciences and the Department of Pediatrics -Dell Medical School. She previously served on the 2020 Dietary Guidelines Advisory Committee and was the American Society of Nutrition Research Interest Group Director. Dr.Leidy received her BS in Biology from Shippensburg University and went on to complete her MS and PhD in Physiology at Penn State University as well as a Postdoctoral fellowship in the Department of Nutrition Science and Ingestive Behavior at Purdue University.

This episode is brought to you by:

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Find Dr. Heather Leidy at:

The University of Texas at Austin | Department of Nutritional Sciences - https://nutrition.utexas.edu/directory/heather-leidy/

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Timestamps:

(00:00) - Dietary Protein Guidelines and Research

(10:01) - Challenges inDietary Guideline Committee

(14:32) - Nutrition, Behavior, and Health Outcomes

(21:48) - Protein and Satiety Mechanisms

(33:20) - Impact of Higher Protein Breakfasts

(53:48) - Breakfast, Protein, and Dietary Recommendations

(01:04:58) - Improving...

Dr. Stephan Van Vliet joins us for an enlightening exploration of nutrition, agriculture, and human health. Our discussion navigates the often-overlooked complexities of food production, examining the nutritional differences between pasture-finished and grain-finished beef. We also uncover how maternal nutrition might set the stage for children's future dietary preferences. Dr. Van Vliet introduces the intriguing concept of the food matrix, emphasizing the profound impact of bioactive compounds in whole foods that go far beyond mere macronutrient content.

As we venture into the emerging field of food metabolomics, Dr. Van Vliet reveals how metabolites in plants and animals can offer new insights into health optimization. The conversation highlights the critical role of dietary choices, particularly regarding the impact of diet on metabolite composition and the potential health benefits of shifting toward whole foods. Balancing plant-based and animal-derived diets also emerges as a focal point, underscoring the health potential of integrating both for optimal nutrient intake.

Key Topics:

The food matrix and why whole foods matter beyond macros

Food metabolomics and the impact of diet on metabolite composition

Nutritional differences between pasture-finished and grain-finished beef

How maternal nutrition influences children's future health and food choices

Why an omnivorous diet emerges as optimal for human health

Who is Dr. Stephan Van Vliet?

Dr. Stephan Van Vliet is the Director at the Center for Human Nutrition Studies at Utah State University. Dr. Stephan Van Vliet earned his PhD in Kinesiology as an ESPEN Fellow from the University of Illinois at Urbana-Champaign, and received postdoctoral training at the Washington University in St Louis School of Medicine and Duke University School of Medicine prior to joining Utah State University in 2022.

This episode is brought to you by:

• Timeline - Code DRLYON for 10% OFF - https://timelinenutrition.com/DRLYON
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Find Dr. Stephan Van Vliet at:

• The Van Vliet Lab - https://stephanvanvliet.com/
• X - https://x.com/vanvlietphd

Find me at:

• Instagram: @drgabriellelyon
• Tik Tok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• Jumpstart your 2025 with Dr. Gabrielle Lyon's 4-week Foundations Challenge —join now: https://bit.ly/3Wnd6KT
• Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page
• Get my book - https://drgabriellelyon.com/forever-strong/

Timestamps:

(00:00) - Understanding the Food Matrix

(17:02) - Exploring Food Metabolomics and Nutrient Optimization

(24:51) - Exploring Plant-Based and Animal-Derived...

In this episode of The Dr. Gabrielle Lyon Show, I sit down with my friend, Dr. Allison Brager, a neurobiologist, researcher, and active-duty U.S. Army neuroscientist whose work redefines what we know about sleep and human performance. Allison’s expertise goes beyond the usual advice about getting eight hours of sleep. Instead, we explore how to optimize performance and resilience when life doesn’t allow for a perfect sleep routine—something we can all relate to.

Allison shares fascinating insights from her work with military special operations, studying how sleep deprivation impacts cognitive and physical performance in high-stakes environments. We discuss the genetic factors that influence sleep tolerance, the science of tactical napping, and practical strategies to help shift workers, parents, and frequent travelers stay functional despite disrupted schedules. From groundbreaking studies on circadian biology to the effective application of tools like caffeine, Allison’s expertise is both eye-opening and actionable.

This episode is packed with cutting-edge science and real-world solutions for anyone navigating the challenges of sleep and performance in an imperfect world. Join us for a conversation that will change how you think about sleep and resilience.

Key Topics:

• Sleep strategies for extreme conditions and busy lives
• Tactical napping and caffeine dosing for performance
• The link between muscle, circadian rhythms, and sleep recovery
• Tools to optimize sleep, even in a non-ideal world

Who is Dr. Allison Brager?

Dr. Allison Brager is a neurobiologist, researcher, and active-duty U.S. Army neuroscientist with a PhD in neuroscience from Kent State University. Her work focuses on the intersection of sleep, resilience, and performance in extreme conditions, including her extensive collaboration with Army Special Operations to optimize warfighter health. As a NASA astronaut candidate, she brings a unique perspective on functioning in imperfect conditions, offering invaluable insights for shift workers, parents, athletes, and professionals aiming to thrive despite life’s challenges.

This episode is brought to you by :

Timeline - Code DRLYON for 10% OFF - https://timelinenutrition.com/DRLYON

Cozy Earth - Code DRLYON for up to 40% off - https://cozyearth.com/DRLYON

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Find Dr. Allison Brager at:

- Instagram: @docjockzzz

- LinkedIn: https://www.linkedin.com/in/allison-brager-80a58210/

- Walter Reed Army Institute of Research: https://walterreedarmyresearch.academia.edu/AllisonBrager

Find me at:

- Instagram: @drgabriellelyon

-Tik Tok: @drgabriellelyon

-Facebook: facebook.com/doctorgabriellelyon

-YouTube: youtube.com/@DrGabrielleLyon

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